Workouts
The Kyle Katarn Workout
Dec
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Hey all!
Sorry for the lack of regular posts this December, the holidays have been pretty crazy, plus there was an unexpected hospital outing with my wife (everything’s fine, don’t worry.) I wanted to get in one post before the end of the year, though, plus I still needed to get in our bonus one-shot workout for hitting our $50 a month pledge goal on Patreon for November! So, two birds with one stone here, as we venture into the Kyle Katarn Workout, as suggested by Patron PaleScottishDhalsim!
Note: This workout, like most, is split up into four levels to easily plug into the RPG Fitness workout system.
Equipment Needed:
Pull Up Bar
Gymnastics Rings
Strength
Style:
Circuit – Perform one set of one exercise, and move immediately onto one set of the next exercise. Rest one minute when one set of all exercises have been performed, and then repeat until all sets have been done.
Level 1 (Beginner):
4×3-6 Bodyweight Squats
4×3-6 Kneeling Push Ups
4×3-6 Chair-Assisted Pull Ups
4×3-6 Wall Push Ups
4×3-6 Hanging Knee Raises
Level 2 (Intermediate):
4×6-8 Bodyweight Squats
4×6-8 Push Ups
4×3-6 Pull Ups
4×6-8 Pike Push Ups
4×6-8 Ring Rows
4×5-10 second Handstands (against wall or freestanding)
4×6-8 Hanging Knee Raises
Level 3 (Advanced):
4×3-6 Pistol Squats (each side)
4×6-8 Clapping Push Ups
4×6-8 Pull Ups
4×8-12 Pike Push Ups
4×6-8 Uneven Ring Rows
4×5-10 second Handstands (freestanding)
4×6-8 Hanging Straight Leg Raises
Level 4 (Jedi):
4×6-8 Pistol Squats (each side)
4×6-8 Clapping Push Ups
4×6-8 Uneven or One Armed Pull Ups
4×3-8 Handstand Push Ups
4×6-8 One Armed Ring Rows
4×5-10 second Handstands (freestanding)
4×6-8 Toes-To-Bar
Strength Notes:
We don’t have too much to go on for the actual physical conditioning of a jedi besides what we see Luke go through with Yoda on Dagobah, so we kind of have to wing it. I wanted to go with a minimal-equipment, body weight based workout because jedi should be able to train almost anywhere with minimal equipment, they should be in excellent muscular condition without being super bulky, and they should be agile in combat. This calisthenics-based workout should accomplish all of those things.
Cardio
Level 1 (Beginner):
20-30 minute Walk or Jog
Level 2 (Intermediate):
20-30 minute Jog
15 minutes Weapon Training
Level 3 (Advanced):
30 minute Run (shoot for around 3 miles or 5 kilometers)
15-30 minutes Weapon Training
Level 4 (Jedi):
30 minute Run (aim for 4-5 miles or 6.5-8 kilometers)
30 minute Weapon Training
Cardio Notes:
For the running portion, we’re going super simple here. Jedi are, for the most part, general-purpose warriors. Running is one of the best things you can do to develop general overall cardiovascular conditioning and endurance. If running isn’t an option for you, cycling or swimming works, too. For cycling, add an extra 10-20 minutes to the recommended time. For swimming, knock off 5-10 minutes.
For the second portion weapons training is, of course, ideal, but you can sub in other forms of combat training here as well. Kata/forms, bag work, even hitting a tire with a sledgehammer is fair game! The idea is to do something that engages your upper body a bit more, and has some element of anaerobic conditioning involved (movement in short, fast bursts.)
Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Rest
Day 4: Strength
Day 5: Cardio
Day 6: Strength
Day 7: Rest
Schedule notes:
As your strength workout is a circuit workout, it’s a cardiovascular workout in itself. So, if you’re just starting out, feel free to take an extra rest day on day 6. Your body might need the extra recovery time, and that way you’re still getting in two cardio and two strength sessions a week. On the flip side, when you’re starting to feel up to it, feel free to add in some more cardio or strength sessions on your rest day (whichever you’d feel up to more.) Or, hey, more weapons training! =D
This was a fun one-shot workout, and a great suggestion! I’m glad I could finish the year out strong with one last character workout. I’ll see you again on January 1st, 2018! Woo!
Live boldly, change the world, and continue to be awesome!
Man all Workouts look like the same… Do something different.
Hey Juan, thanks for stopping by!
Unfortunately, bio-mechanics being what they are, there’s only so many ways to optimally challenge the body with resistance movements! I do try to keep things fluid, though, with bodyweight, dumbbell, and barbell based workouts being interspersed with different set/rep recommendations. Changing the pace, timing, and tools you’re using for a workout can drastically alter the results from that workout, even if the movements stay the same.
May I ask if there is some particular area of fitness or tool that you would like to see me dive into that I haven’t, yet?
Live boldly!
Dan
Well, i want to know something. This Workouts are for achieve the strength or the physique of the character? I did the Deadpool Workout for a half year with a good diet and i got some muscle, but i’m not even close to look like Deadpool.
You should do the Workouts to achieve their body, not only for gain some strength and mass.
Thanks for the answer
Well, if you’re looking to gain mass, you’re going to need to eat at a caloric surplus while also doing regular strength training. The workouts I develop ARE to develop the physique of the characters, as well as their physical capabilities, but you have to remember that physique relies HEAVILY on diet.
So you said you had a good diet, but I’m wondering if you had enough of a caloric surplus to be putting on a pound or three of weight every month. If you’re eating enough food to do that, with a lot of protein, and doing the Deadpool workout regularly, you WILL gain muscle mass. Granted, when you’ve put on some muscle, then you’re going to need to go back to a caloric restriction again to burn the fat you’ve gained along with the muscle during your bulking phase, but assuming you’re hitting the weights regularly, you should definitely be putting on mass if you’re eating correctly.
Were you gaining weight while you were trying to bulk up? Or is the issue that you still had too much body fat and didn’t have the definition you were looking for?
Nop, i’m Slim.
Do you really think that i can get the Kilik’s back with the Kilik Workout? It’s only 5×10-15 weighted pull Ups 3 times a week. 3 times is a Lot. What about 10×10 pull Ups weighted, 2 times a week? (I only have a pull Up bar)
10×10 is a really bad set/rep protocol. If you can do 10 sets of 10 weighted pull ups, then you’re not using enough weight.
The idea with the kilik workout is to have the weight be high enough on the weighted pull ups that after five sets of 10, you’re basically completely done with pull ups. If you can do more, you need to add more weight.
All of this doesn’t matter if you don’t have your diet in order, though. If you’re working out regularly but aren’t gaining weight or muscle, it’s because you’re not eating enough.
Then, with 5×10 + good diet, i can get a back like Kilik? How many times per week i need to do Pull-Ups? 2 or 3?
Just follow the Kilik workout program, dude 😛
But pull Ups 3 times a week looks like a Lot… Really, 3 times a week Will make my back grow? I can’t believe it. It worked for you?
Lol Wallace Ur Trainings Are Shit, I Won’t Pay A Penny LOL
I’m heartbroken, Zeta. I don’t know what I’m going to do without you. 2018 is ruined.
(PS: You misspelled “Saiyan” in your username.)
Your muscle fibers require 24-48 hours to fully recover after a workout. Three days a week, training every other day, allows a muscle group the MAXIMUM FREQUENCY load for your muscles while still providing adequate recovery time. It’s the most efficient way to build muscle, especially if you’re looking for hypertrophy (mass increase.)
wow cool, and how do you know that? are you a professional trainer?
thanks for the help, wallace! 😀
Yup, NASM certified personal trainer. You’re welcome! =)
one more question! how many calories does burn the Kilik workout? i will have a calorie surplus but i’m afraid of the pull ups and push ups, i don’ t know if they burn a ton of calories D:
Scientifically speaking, it’s very difficult to accurately calculate calories burned by an exercise (despite what some people might tell you.) Don’t worry about how many calories your workout is burning. Instead, track your calorie intake every day, and weigh yourself every day. Average your daily calories and your daily weight fluctuations every week. If you’re not gaining weight like you want, then just shoot for a higher average daily calorie intake until you do. =)